Open Gym Strength and Conditioning – CrossFit

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Thanks,
OG staff

Warm-up

Warm-up (No Measure)

1. Crossover Symmetry Activation Plus

OR Banded 7s – perform 7 reps of each movement

2. Mayhem Hip Halo Activation

* 10 Side step R/L

* 10 Forward/Backwards Walk R/L

* 10 Glute Bridges

* 10 Single Leg Glute Bridges R/L

* 10 Bird Dogs R/L

* 10 Squats

3. Hinshaw Warm up

4. Movement Prep/Activation (perform after the run)

10-15 Minutes (Steady movement through the following):

10 hanging scap retractions, 5 kip to swing, 2 strict pull ups

6 single arm dumbbell thrusters (each side) (moderate)

500m Bike Erg

250m Ski (Or Row)

5. Workout Prep

1 Set: (at workout pace)

3 Chest to bar pull ups

3 Thrusters (at workout weight 1)

2 Bar Muscle ups

2 Thrusters (at workotu weight 2)

OG class

Metcon (2 Rounds for time)

2 Sets:

21 Chest to bar pull ups

21 Thrusters (95/65)

15 Chest to bar pull ups

15 Thrusters (95/65)

-straight into-

9 Bar Muscle ups

9 Thrusters (135/95)

6 Bar Muscle ups

6 Thrusters (135/95)

3 Bar Muscle ups

3 Thrusters (135/95)

-Rest 1:1 b/t sets-

Option 2 (class)

Metcon (Time)

21 Chest to bar pull ups

21 Thrusters (75/55)

15 Chest to bar pull ups

15 Thrusters (75/55)

-straight into-

9 Burpee pull-ups

9 Thrusters (115/80)

6 Burpee pull-ups

6 Thrusters (115/80)

3 Burpee pull-ups

3 Thrusters (115/80)

strategy

TARGET SCORE

Target Time: sub 10 minutes

Time Cap: 13 minutes

STIMULUS and GOALS

Increasing intensity on this workout. It starts off smooth like whiskey and right when you think you are good to drive home…. Call a Taxi cause the body is going limp.

WORKOUT STRATEGY & FLOW

Chest to bar: Unbroken is so tempting and is doable but definitely consider breaking into 2 sets to save the grip, unless you are a fitness beast or gymnastic ninja.

Thrusters: Goal for these weights is u1-2 sets throughout. Take an extra few seconds and get the mind right. Pain train is coming so get your ticket out and jump on…. All Aboard!!

OG Compete

Metcon (2 Rounds for time)

2 Sets:

21 Chest to bar pull ups

21 Thrusters (115/80)

15 Chest to bar pull ups

15 Thrusters (115/80)

-straight into-

9 Bar Muscle ups

9 Thrusters (165/110)

6 Bar Muscle ups

6 Thrusters (165/110)

3 Bar Muscle ups

3 Thrusters (165/110)

-Rest 1:1 b/t sets-

strategy

TARGET SCORE

Target Time each set: sub 10 minutes

Time Cap each set: 13 minutes

STIMULUS and GOALS

Increasing intensity on this workout. It starts off smooth like whiskey and right when you think you are good to drive home…. Call a Taxi cause the body is going limp.

WORKOUT STRATEGY & FLOW

Chest to bar: Unbroken is so tempting and is doable but definitely consider breaking into 2 sets to save the grip, unless you are a fitness beast or gymnastic ninja.

Thrusters: Goal for these weights is u1-2 sets throughout. Take an extra few seconds and get the mind right. Pain train is coming so get your ticket out and jump on…. All Aboard!!

Accessory

upper body pull

Metcon (No Measure)

Double DB Row

4 sets: 10-12 reps; increasing weight across sets.

Single Arm DB Row

4 sets: 10 reps (each side); increasing weight across sets or stay the same. Brace against a bench or other surface.

Standing Alt. DB Curl + Double DB Standing Curl

3 sets: 5 alt. reps (each side) + 5 double DB reps

Standing Barbell Bicep Curls

3 sets: 10-12 reps. Keep weight on the light to moderate side

Session 2

Warm-up (No Measure)

1. Crossover Symmetry Activation Plus

OR Banded 7s – perform 7 reps of each movement

2. Mayhem Hip Halo Activation

* 10 Side step R/L

* 10 Forward/Backwards Walk R/L

* 10 Glute Bridges

* 10 Single Leg Glute Bridges R/L

* 10 Bird Dogs R/L

* 10 Squats

3. Movement Prep/Activation (perform after the run)

2-3 Sets

1:00 Ski (easy to moderate)

8 V Push Ups

8 single arm dumbbell clean and jerks (light/moderate)

4. Workout Prep

1 Set: (at workout pace)

1 Legless Rope Climb

3 Strict Handstand Push Up

2 Dumbbell Clean and Jerk (at workout weight)

Metcon

Metcon (3 Rounds for time)

3 Sets

2 Rounds

2 Legless Rope Climb

8 Strict Handstand Push Up

12 Dumbbell Clean and Jerk (70/50)

-Rest 1:1 b/t sets-

strategy

TARGET SCORE

Target Time each set: sub 7 minutes

Time Cap each set: 12 minutes

STIMULUS and GOALS

This is a moderate intensity workout focused on unbroken movements and consistent pacing.

WORKOUT STRATEGY & FLOW

Legless rope climbs: Make every rep count here. Utilize a big jump and big pulls.

Dumbbell clean and jerk: Fast singles are a good strategy for these. Use a big pull and get under the dumbbell for a strong catch that will allow you to go right